WORK CAPACITY:
For Total Reps:
3:00 Dumbbell Box Step Ups (24/20") (50/35)
3:00 Ab Mat Sit Ups
3:00 Alternating Lunges
3:00 Hang Dumbbell Snatch (50/35)
then 2:00 each, 1:00 each
WEDNESDAY 250212
WORK CAPACITY:
For Time:
1 Mile Run
80 Dumbbell Bench Press (50/35)
*Partition anyway
STRENGTH:
4 Rounds
:30 on / :30 off
Tall Plank Hold
Flutter Kicks
TUESDAY 250211
WORK CAPACITY:
For Time:
60/48 Calorie Row
30 Thrusters (95/65)
3:00 Rest
40/30 Calorie Row
20 Thrusters (125/85)
STRENGTH:
Back Squat 5-5-5-5-5
MONDAY 250210
STRENGTH:
Strict Weighted Pull Ups 3-3-3-3-3-3
WORK CAPACITY:
5 Rounds For Time:
60 Double Unders
12 Chest to Bar Pull Ups
25' Handstand Walk
SATURDAY 250208
WORK CAPACITY:
Every 5:00 for 20:00
15 Power Snatch (75/55)
20 Toes to Bar
25 Wall Balls (20/14)
STRENGTH:
30-20-10
Burpees Box Jump Overs (24/20"
Rest 1:00
FRIDAY 250207
WORK CAPACITY:
9 Rounds:
1:00 on / 1:00 off
4 Bar Muscle Ups
8 Push Press (115/85)
12/9 Calorie Row
STRENGTH:
Front Squat 3-3-3-3-3-3
THURSDAY 250206
WORK CAPACITY:
AMRAP in 22 Minutes:
3 Rounds:
24 Dumbbell Goblet Lunges (50/35)
12/10 Calorie Bike
9 Burpees to 6" Target
then
Rest 2:00
then continue on for the whole AMRAP
STRENGTH:
:30 on /:30 off for 10:00
Max Strict Press (45/35)
Max Barbell Bicep Curls (45/35)
WEDNESDAY 250205
WORK CAPACITY:
For Time:
800 Meter Run
21 Deadlift (225/155)
600 Meter Run
15 Deadlift (225/155)
400 Meter Run
9 Deadlift (225/155)
STRENGTH:
Deadlift 3-3-3-3-3
TUESDAY 250204
STRENGTH:
EMOM 5
2 Power Clean and Jerk
Every 2:00 for 10:00
2 Power Clean and Jerk
WORK CAPACITY:
AMRAP in 10 Minutes:
3 Hang Power Cleans (135/95)
3 Wall Walks
6/3, 9/3, etc...
MONDAY 250203
WORK CAPACITY:
Every 2:00 for 14:00
8 Thrusters (95/65)
8 Toes to Bar
8 Box Jump (30/24")
STRENGTH:
Thruster 3-3-3-3-3-3-3-3
SATURDAY 250201
WORK CAPACITY:
5 Rounds for time of:
200 Meter Run
12 Chest to Bar Pull Ups
18 Alternating Dumbbell Clean and Jerk (50/35)
STRENGTH:
Pause Overhead Squat 5-5-5-5-5
FRIDAY 250131
WORK CAPACITY:
For Time:
100 Walking Lunges
60 Toes to Bar
100 Walking Lunges Steps
60 Burpees
STRENGTH:
Deadlift 3-3-3-3-3-3
THURSDAY 250130
WORK CAPACITY:
AMRAP in 20 Minutes:
100 Double Unders
20 Alternating Dumbbell Snatch (50/35)
20 Dumbbell Goblet Squats (50/35)
20 Single Dumbbell Push Press (50/35)
20 Lateral Dumbbell Box Step Ups (24/20")
1:00 Rest
STRENGTH:
Every 2:00 for 8:00
10 Double Dumbbell Bench Press
1 Set of Strict Pull Ups
WEDNESDAY 250129
STRENGTH:
Shoulder Press 3-3-3-3-3-3-3-3
WORK CAPACITY:
6 Rounds For Time:
200 Meter Row
15/12 Calorie Bike
TUESDAY 250128
STRENGTH:
Every 2:00 for 10:00
8 Romanian Deadlift
10 V-Ups
WORK CAPACITY:
For Time:
50/40 Calorie Row
30 Power Cleans (155/105)
50/40 Calorie Row
MONDAY 250127
WORK CAPACITY:
21-15-9 Reps for time of:
Front Squats (135/95)
Handstand Push Ups
Box Jump Over (24/20")
Pull Ups
STRENGTH:
Front Squat 5-5-5-5-5-5
SATURDAY 250125
WORK CAPACITY:
5 Rounds
2:00 on / 2:00 off
5 Touch & Go Squat Cleans (185/125)
Max Wall Balls in remaining time
Straight into
Every 2:00 for 10:00
5 Touch & Go Squat Cleans (building in weight)
FRIDAY 250124
STRENGTH:
Every 2:00 for 14:00
8 Lateral Burpees Over the Bar
3 Push Jerks
WORK CAPACITY:
“Helen”
3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull Ups
THURSDAY 250123
STRENGTH:
EMOM for 10 Minutes:
Min 1: 10 Single Leg Dumbbell Deadlift (5/leg)
Min 2: 10 Single Dumbbell Rear Foot Elevated Split Squats (5/ leg)
WORK CAPACITY:
AMRAP in 24 Minutes:
100 Meter Row
10 Double Unders
1 Wall Walk
Rest 1:00
200m/20/2, 300m/30/3, 400m/40/4...
WEDNESDAY 250122
WORK CAPACITY:
AMRAP in 4 Minutes:
12 Power Snatch (95/65)
12 Alternating Pistols (or Lunges)
Straight into
AMRAP in 4 Minutes:
12 Overhead Squats (95/65)
12 Toes to Bar
Straight into
AMRAP in 4 Minutes:
12 Power Snatch (95/65)
12 Overhead Squats (95/65)
STRENGTH:
10:00 to establish a double of that complex
Power Snatch + Overhead Squat
